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Yoga for Beginners

November 22, 2017

Yoga Poses & Workouts for Beginners

Most of us these days have become health conscious, thanks to our reducing physical and mental strength. And in order to get back that strength, many of us choose yoga as a natural of well being. But do we all know how to do yoga? Obviously many people know certain yoga poses, but which are the right ones? Which poses should one choose to start yoga at a beginners’ stage? And what are the right ways to do those selective poses? These are a few questions that you will get answers to in the paragraphs that follow.

10 Best Yoga Poses for Beginners

1. Tadasana (Mountain Pose)

This is a standing pose in which the practitioner has to stand in a steady pose like a mountain. This is the starting pose for all other yoga poses.

To do this, stand with your heals slightly away from each other, and your arms hung on the side of your waist. Now lift gently and spread your toes slightly, followed by softly putting them on the ground. Balance the weight of your body on your feet by lifting the ankles and firming your thigh muscles while turning them inwards.

When you inhale, stretch your torso and when you exhale, release the shoulders while moving them away from your head. Now broaden up your collarbone and stretch your neck. Your ears, hips, shoulders and ankles should be in one line during this time. Breathe easy and relax.

2. Vrikshasana (Tree Pose)

This pose keeps you grounded, improves your balance and strengthens your back and legs. It replicates the tree stance.

To do this, place your right foot on your left thigh. The sole of the left foot should be flat and firmly placed on the ground. Keep your left leg straight to maintain balance. Raise your arms over your head bring your palms together when you inhale. Keep your spine straight and breathe in deeply a couple of times. Now exhale slowly while bringing your hands down and release your right leg. Come back to the standing position and repeat with the other leg.

3. Adho Mukh Svanasana (Downward Dog Pose)

This pose strengthens chest, stretches spine and improves blood flow to your head and energizes your body completely. To do this, sit on your heels on a mat, with arms stretched forward and head lowered. Make an imaginary table by pushing your hands downwards and slowly raise your hips while keeping your legs straight and heels pressed down.

4. Trikonasana (Triangle Pose)

This pose stretches your torso and legs, activates your hips and improves deep breathing. To do this, stand straight with feet stretched wide apart. Now stretch your right foot at 90 degree while keeping your leg close to your torso, and feet pressed to the ground. The weight of your body should be distributed equally on both your legs. Now inhale deeply and slowly exhale while bending your right arm touching the ground and the left arm straight-up and straight waist. See that your body bends sideward and not forward. Stretch as much as possible and take deep breaths. Return to the standing position and repeat on the other side of your body.

5. Utkatasana (Chair Pose)

This is an intense pose which strengthens your legs and arms, and gives an energetic effect to your mind and body. For this, stand straight with feet slightly parted. Stretch your arms without bending your elbows. Inhale and bend your knees while pushing your pelvis downwards, as if you were sitting on a chair. Your back should be straight and your hands should be parallel to the ground during this time. Now take some deep breaths. Now bend normally but don’t let your knees go beyond your toes.

6. Naukasana (Boat Pose)

This pose helps strengthen abdomen, upper back and shoulders. To do this, lie down on a mat with feet held together and hands on your sides. Inhale deeply and slowly exhale. While exhaling, lift up your chest and feet slightly off the ground. Stretch your hands towards your feet. Your head, fingers and toes should be in one line. Hold this position for a while, exhale slowly and return to your original position and relax.

7. Bhujangasana (Cobra Pose)

This pose strengthens your back, cushions your spine and triceps and opens up your chest. It also improves flexibility of spine.

To do this pose, lie on your stomach with your feet together and flat toes. Place your hands down on the mat, below your shoulders. Lift your waist and head gently and breathe-in. Now pull back your torso with support of your hands. Keep your elbows straight with equally distributed pressure on your palms. Tilt back your head and ensure that your shoulders are away from your ears. Return to the original position while exhaling slowly.

8. Paschimottanasana ( Seated Forward-bend Pose)

This pose improves flexibility of hips and stretches your spine. For this pose, sit with a straight back with toes pointed outward. Inhale and raise your hands above your head and stretch out. Now as you exhale, bring down your hands and bend them forward and try to touch your legs. Try to hold the toes but don’t force yourself. Now breathe-in and stretch your spine. Breathe out slowly with your naval close to knees.

9. Balasana (Child Pose)

This is a resting pose which helps restore physical, mental and emotional strength. This pose can be done between other poses with closed eyes. To do this, you must bend on your knees and try to sit on heels. Your hips should be on your heels. Now move your head down and hands forward, by your side. Now as you breathe lightly, try pressing your thighs against your chest.

10. Sukhasana (Easy\Decent Pose)

This is a comfortable pose meant for pranayama and meditation. This pose takes the practice of yoga beyond physical dimension and helps you connect with your spirit. For this pose, sit with legs crossed and placed comfortably on a mat. Keep your spine straight and hands on your knees with palms downwards. Just relax your body and breathe gently.


These are some of the best poses for beginners who are new to yoga. Daily practice of these poses will not only improve the flexibility of your body parts, but will also improve the functioning of your mind and body. These poses will make you sweat but will provide you a relaxed feeling in the end. The only thing you have to do is to find the best yoga school to start your journey as a beginner.